8 Ways to Hack High-Functioning Anxiety: A Therapist's Guide
Let's dive into a topic that's close to my heart and probably resonates with many of you: high-functioning anxiety. As a therapist who's been on this rollercoaster myself, I want to share some real, actionable hacks that can help you navigate the tricky waters of high-functioning anxiety.
First, let's get real about what high-functioning anxiety looks like. On the outside, you might seem like you've got it all together. You're organized, detail-oriented, and always on top of things. People might even call you a perfectionist or an overachiever. But on the inside? It's a whole different story. Your mind is constantly racing, overthinking every little thing, and you're plagued by self-doubt and worry. Sound familiar?
I remember when I first realized I was dealing with high-functioning anxiety. It was like a lightbulb moment. Suddenly, all those sleepless nights, the constant need to prove myself, and the relentless inner critic made sense. It was both a relief and a challenge – I finally had a name for what I was experiencing, but now what?
That's where these hacks come in.
They're not just quick fixes, but real strategies that can help you manage your anxiety and thrive. So, let's dive in!
1. Embrace the Power of the Brain Dump
Okay, picture this: it's 2 AM, and your mind is racing with a million thoughts. We've all been there, right? This is where the brain dump comes in handy. Keep a notebook by your bed (I love using colorful pens to make it more fun) and whenever those anxious thoughts start swirling, write them down. Don't judge, don't analyze, just let it all out.
This simple act can be incredibly freeing. It's like giving your brain permission to relax, knowing you've captured those thoughts for later. Plus, sometimes seeing your worries on paper can help you realize they're not as overwhelming as they seemed in your head.
2. Schedule Your Worry Time (Yes, Really!)
This might sound counterintuitive, but hear me out. Set aside 15-20 minutes each day as your designated "worry time." When anxious thoughts pop up during the day, acknowledge them and promise yourself you'll address them during your worry time.
It's like telling your anxiety, "I see you, and I'll deal with you later." This hack helps you stay present and focused throughout the day, rather than letting anxiety hijack your every moment.
Let's be honest – sometimes the last thing you want to do when you're anxious is exercise. But trust me, it works wonders. You don't need to run a marathon; even a 10-minute dance party in your living room can do the trick.
Movement releases those feel-good endorphins and helps burn off that anxious energy. Plus, it's a great excuse to blast your favorite tunes! I personally love starting my day with a quick yoga session or a walk around the block. It sets a positive tone for the day and helps me feel more grounded.
Words have power, especially the ones we tell ourselves. Create a personal mantra that resonates with you and repeat it daily. Mine is "I am capable, I am strong, and I've got this." Find something that feels authentic to you and make it your anxiety-fighting anthem.
Repeat your mantra when you're feeling overwhelmed, before a big meeting, or anytime you need a confidence boost. It might feel silly at first, but stick with it. You're rewiring your brain to focus on positive, empowering thoughts.
5. Practice Mindful Breathing
When anxiety hits, our breathing often becomes shallow and rapid. Take a moment to focus on your breath. Try the 4-7-8 technique: inhale for 4 counts, hold for 7, and exhale for 8. It's like hitting the reset button for your nervous system.
The best part? You can do this anywhere – in a meeting, at the grocery store, or while binge-watching your favorite show. It's a discreet yet powerful way to calm your anxiety in the moment.
6. Celebrate the Small Wins
High-functioning anxiety often comes with perfectionism, making it hard to acknowledge our accomplishments. Start celebrating those small wins! Did you make it through a presentation without stumbling? Awesome! Did you set a boundary with a friend? You rock!
Keep a "win jar" where you write down your daily accomplishments, no matter how small. At the end of each week, read through them. It's a powerful reminder of all the amazing things you do, even when anxiety tries to tell you otherwise.
7. Create a Calming Playlist
Music has an incredible ability to shift our mood. Curate a playlist of songs that help you feel calm and centered. Whether it's soothing instrumentals or upbeat pop that gets you dancing, have it ready for those moments when anxiety starts creeping in.
I have different playlists for different moods – one for when I need to focus, one for when I need to calm down, and one for when I need a confidence boost. Experiment and find what works for you!
8. Practice Self-Compassion
This one's a game-changer, folks. When anxiety hits, it's easy to be hard on ourselves. Instead, try talking to yourself like you would a dear friend. Be kind, be understanding, and remember that having anxiety doesn't make you any less amazing.
Self-compassion isn't about letting yourself off the hook – it's about acknowledging that you're human, that you're doing your best, and that you deserve kindness, especially from yourself.
Remember, managing high-functioning anxiety is a journey, not a destination. Some days will be easier than others, and that's okay. These hacks aren't about "fixing" your anxiety – they're about giving you tools to navigate it with more ease and grace.
You're doing great, even when it doesn't feel like it. Keep showing up for yourself, keep trying new strategies, and remember – you've got this! Your anxiety doesn't define you; it's just one part of your beautiful, complex self
Ready for More Support?
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